Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Pickles, cucumber, dill, reduced sodium

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pickles, cucumber, dill, reduced sodium	14%	19%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Energy	201% 5820kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	18.5% 24g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	14.8% 10.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	7.6% 5.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 5.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	26.3% 10g	38g per day for Men 19-50 years
Protein	345% 193g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	593% 2370μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Calcium	70% 700mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.53% 301μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	475% 38mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1650% 11550mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Pickles, cucumber, dill, reduced sodium per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Pickles, cucumber, dill, reduced sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Pickles, cucumber, dill, reduced sodium:

• 1 kilogram of Roasted Sunflower Seeds has 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 64.6 times more Vitamin B3, 35 times more Vitamin B5, 23 times more Vitamin B6, 29.6 times more Vitamin B9 and 870 times more Vitamin E than Pickles, cucumber, dill, reduced sodium.
• While 1 kg of Pickles, cucumber, dill, reduced sodium contains 1.6 times more Vitamin C and 6.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin B3 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Pickles, cucumber, dill, reduced sodium:

• 1 kilogram of Roasted Sunflower Seeds has 1.2 times more Calcium, 65.4 times more Copper, 14.6 times more Iron, 18.4 times more Magnesium, 34 times more Manganese, 72.2 times more Phosphorus, 7.3 times more Potassium, more Selenium and 52.9 times more Zinc than Pickles, cucumber, dill, reduced sodium.
• While 1 kg of Pickles, cucumber, dill, reduced sodium contains 78.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Pickles, cucumber, dill, reduced sodium lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 48.5 times more Energy, 166 times more Fat, 66.1 times more Saturated Fat, 630.4 times more Omega 6, 10 times more Carbohydrate, 2.6 times more Sugars, 11.1 times more Fiber and 38.7 times more Protein than Pickles, cucumber, dill, reduced sodium.
• Both Roasted Sunflower Seeds and Pickles, cucumber, dill, reduced sodium offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Pickles, cucumber, dill, reduced sodium provide inadequate amounts of Energy, Omega 6, Carbohydrate and Protein